HES Week 4 Flexibility
HES Week 4 Flexibility HES 101
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This 3 page Class Notes was uploaded by merlec16 on Thursday September 22, 2016. The Class Notes belongs to HES 101 at Wake Forest University taught by Sharon K. Woodard in Fall 2016. Since its upload, it has received 4 views.
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Date Created: 09/22/16
HES Week 4: Developing Flexibility Lecture What to know for Thursday’s Practical Exam: Open ended questions Worth 22 points 5 components of fitness How you test each in lab FITT principle guidelines for each component of fitness Exercises- machine, body weight, free weight, for major muscle groups Know muscle diagrams – labeling Know training principles BRING A CALCULATOR – finding target heart rate range, review equations (not given) Developing Flexibility Definition- a joint’s ability to move freely through it’s full range of motion Degree to which tissue will lengthen, involves bones, muscles, tendons, ligaments Flexibility is joint-specific Why Is Flexibility important? Improper technique- golf swing: shoulder mobility Injury o Inflexibility o Hypermobility- too flexible around a join Age-related decline o At age 18 flexibility peaks Lower back pain o Due to inflexible or weak muscles Benefits of Flexibility In sports- provides the ability to attain positions which improve performance – faster times, increased artistic score o Potential to produce more velocity – force over a greater ROM (range or motion) Decreased aches and pains Improved recovery from injury Improved posture and appearance Enhanced ability to move freely an easily Enhanced athletic performance Potential to decrease muscle soreness Potential to decrease risk of injury Reversal of age-related decline in movement It just feels good! Factors Affecting Flexibility Sex- females more flexible in hop join Age- peaks by 18, steady decline due to inactivity and disuse Training- stretching exercises Temperature- localized warming of the tissues Joint structures o Joint capsule- cartilage, ligaments o Joint cavity- synovial fluid Muscles and Tendons- muscles lengthen, stiffness reduces Nervous system o Stretch reflex- once stretching too far, muscle tenses up o Contract/relax Types of Flexibility Dynamic o ROM achieved by quickly moving the limb to its limit Static o ROM achieved through a slow, controlled stretch o No movement Types of Stretching Static- moving slowly into a position and holding the stretch for a few seconds o Hold 10-30 seconds each o Inhibit the stretch reflex -> very effective at increasing flexibility o Simplest and safest methods o Enhances muscular plasticity Dynamic stretching- stretching through movement o Appropriate as a part of an active warm-up -> mimics activity o Possibly enhance performance during sports o Not recommended for a cool down stretch o Not recommended for beginners Ballistic – bouncy, jerky movements with high momentum o Activates stretch reflex -> less effective at increasing flexibility o May increase risk of injury o Not recommended PNF- alternating Contract-Relax Stretch with a Partner o Partner supplies resistance o Isometric contraction held for 6 seconds followed by a relaxation of the muscle o Partner moves joint into greater ROM with a passive stretch o Hold for 10-30 seconds and repeat o Most effective stretching technique FITT Principle: Flexibility Frequency o At least 2-3 days per week o Every day for greater benefit Intensity o Stretch to the point of tension or mild discomfort o Never stretch to point of paint Time o At least 204 sustained stretches for each muscle groups o Static: hold10-30 seconds o PNF: 6 second contraction, 10-30 second stretch Type o Static or PNF, perform during cool down Training Principles Progressive overload o Same stretching program will make you plateau o Need to push progressively, improve Specificity o Joint-specific o Stretch muscles around joint you want to improve Reversibility o Huge with flexibility o Use it or lose it o Will see rapid declines Balance o If you stretch one muscle you want to stretch the other Safety Tips and Considerations Do not hyper-flex or hyperextend the knee, neck or lower back Do not bounce Avoid holding your breath Consciously relax the target muscle as it is being stretched Avoid stretching to the point of pain Programs for Enhancing Flexibility Tai Chi Yoga For next class: PRINT LAB FORM BRING TOWEL OR YOGA MAT FOR TUESDAY FLIP FLOPS? Meet in the classroom, will travel to Poteat Field together Study lecture slides and muscle diagrams for next class
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